Franklin Chiropractor | Lumbar Disc Treatment

Lumbar Disc Treatment & Exercises Your specific treatment– This will be determined by your franklin chiropractor and our A+ team of doctors and staff. We will perform our O.N.C.E exam and based on that we will determine the best course of care for you. Usually we find it takes approximately 15 visits to get you feeling better, and around 30 visits to start seeing some lasting change. Of course, everyone is different your particular condition may require more or less than that. After the initial course of care we will reassess your improvement and determine the need for any additional care. Patients often ask “What caused my problem and how do I keep it from returning?” Sometimes the origin of a condition may be easily identified as an accident or injury. More often, the exact cause is more difficult to pinpoint because the problem was generated by a series of seemingly harmless events and circumstances (i.e. your posture, increased activity, mild repetitive strains, etc). Most conditions are started by a “recipe” of irritants rather than any single “ingredient”. Muscle, bone, joint and nerve problems begin when life’s physical demands exceed your bodies tolerance for those challenges. So the answer to the second half of the “…and how do I keep it from returning” question is answered by increasing your flexibility and strength, so you can increase your “threshold” for future injury.Franklin Chiropractor. When your injury threshold is greater than life’s demands-you win and stay healthy! The following exercises have been specifically selected to assist with your recovery and help minimize future problems. Exercises should be performed slowly and within a relatively comfortable range. Maintain good posture and breathe naturally. Do not hold your breath. Unless otherwise instructed, stop any exercises that cause pain, or radiating symptoms. 7.Psoas Stretch- Kneeling -Begin in a half-kneeling position with the side to be stretched on the floor and your opposite knee bent at 90 degrees, foot planted on the floor. Shift your pelvis forward slowly, keeping your hips and back straight. Against the resistance of the floor, contract your involved thigh in an attempt to flex it forward toward your chest for seven seconds. Relax and shift your pelvis further forward to increase the stretch. Keep your trailing leg rotated outward. “Lock in” to each new position and perform three contract/relax cycles twice per day or as directed. 16.Hamstring Doorway Stretch -Lie flat on your back with your leg elevated and positioned in a doorway as shown. “Scoot” toward the doorframe until your hamstring is taut. Contract your hamstring by attempting to push your heel into the doorframe for seven seconds. Relax and gently slide your buttocks toward the doorframewhile keeping your knees straight to increase the stretch. Repeat three contract/relax cycles on each side, twiceper day or as directed. Alternately, you may provide your own resistance by looping a belt or towel around your heel instead of using a doorframe. Franklin Chiropractor
11.Semi-Stiff Dead Lift – Begin standing with your thumbs on your rib cage and your fingers on the crests of your hip, making sure not to approximate your fingers throughout the exercise. Stand on one leg with your knee bent only slightly. Slowly flex forward from the hips moving your chest toward the floor, making certain not to flex your back. Return to an upright position. Repeat 15 repetitions on each leg once per day or as directed. 12.Posterior Lunge -While standing on one leg, slowly bend your knee to lower your hips toward the floor as though you are going to sit in a chair. Keep your knee positioned directly above your ankle and do not allow it to shift forward. Try not to allow your back leg to touch the ground. Consciously contract your gluteal muscle on the planted leg side to return to the start position and repeat three sets of 10 repetitions once per day or as directed. 3.Low McKenzie -Lie face down with your elbows bent and your forearms near the sides of your head. While keeping your hips on the floor, push up onto your elbows to lift your chest off of the floor. You may “touch” the point of low back pain but do not attempt to push through it. Hold this position for 30 seconds and repeat for 3 repetitions each hour or as directed. Be sure to tell your doctor when this exercise becomes easy, so that you may progress to the next level (Full McKenzie). Discontinue this exercise immediately if you feel any new leg pain or an increase in existing leg pain. 4.Full McKenzie -Lie face down, elbows bent with your hands near your face. Push up on your hands and straighten your elbows while attempting to keep your hips on the floor. Continue to push up until you “touch” the point of discomfort in your lower back. Do not try to push through it. Hold this position for one or two seconds and slowly lower your chest to the floor and repeat one to three sets of 10 repetitions. This exercise may be performed 2- 12 times per day as directed, depending on your condition. You may increase this stretch by “looking up” with your head while breathing out to lower your pelvis further into the floor. If necessary, you may place books or blocks beneath your hands to increase the level of stretch. If you notice new pain or an increase in pain extending into your legs, discontinue immediately. 17.Dead Bug -Begin lying on your back with your right arm reaching overhead and your left leg flat on the table. Your right knee should be bent 90 degrees and your hip 45 degrees. Place your left wrist beneath your back to prevent your back from flattening against the ground. Slowly begin by raising your left knee and right arm at the same time until your hand touches your knee. Be sure not to lift your head or allow your spine to flatten against the floor. Return to the start position and repeat for three sets of 10 repetitions on each side, twice per day or as directed. Franklin Chiropractor